WINTER HALF MARATHON TRAINING:
WEEK
10 (JAN 6 TO JAN 12)
Track Workout: 1000m repeats with short 1:00 rest. Be sure to start conservatively. The rest is too short for you to recover from an aggressive start. Long reps, short rest, moderate pace. Focus on even pacing, you ’ re free to push on the last rep. Reference specific workout pace chart for splits HERE.
Tempo Workout: 4 & 6 mile tempos for Intermediate and Advanced. Reference specific workout pace chart for splits HERE.
4mi @Run 3, Walk 1 Rest or Strength
2mi warm up 6mi @Tempo
:13
@Run 3, Walk 1
STRENGTH TRAINING WEEK
10
WARM UP
Jumping Jacks (30 sec)
Walking Toe Touch (10 each le
NOVICE I
Knee to Chest (10 each leg)
Leg Pull Back (10 each leg)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
STRENGTH 2INTERMEDIATE,
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Carioca (10 Cross Over Steps each direction)
Complete sequence once
Hip Series Novice I & II: 2 x 10-12 reps
2 x 12-15 reps
I & II: 2 x 15-20 reps
Run/Walk: 2 x 10-12 rep Novice I & II: 2 x 10-12 reps
Back Squat 3 x 4 Reps
Press 3 x 4 Reps